7 Quick And Healthy Dinner Ideas That Can Be Prepared In A Flash

healthy food: baked sweet potato stuffed with cheese and parsley close-up. Horizontal

Chicken and Black Bean Stuffed Sweet Potatoes


  • 4 Medium Sweet Potatoes
  • 1 Cup Cooked Chicken (Can be omitted for a Vegetarian Option)
  • 2 15-ounce cans Black Beans, drained and rinsed
  • 2 Medium Tomatoes, diced
  • 4 tsp Olive Oil
  • 1 tsp Cumin
  • 1/2 tsp Salt
  • 4 tbsp Greek Yogurt
  • 4 tbsp Fresh Cilantro, chopped (Optional)


  1. Pierce sweet potatoes with a fork in several places. Microwave on high until tender, about 15 minutes, or use steam bags for faster cooking. (Baking Method: Heat oven to 425 degrees and place in a baking dish. Bake until tender, about 1 hour.)
  2. Meanwhile, combine chicken, beans, tomato, oil, cumin, and salt in a medium bowl; microwave on High until just heated through, 2 to 3 minutes. (Mixture may alternatively be heated in a small saucepan over medium heat until heated through.) 
  3. Once potatoes are cooked and cooled enough to handle, cut each sweet potato lengthwise, press open to make a cavity in the center and spoon the bean mixture into the cavity. Top each with a dollop of greek yogurt and a sprinkle of cilantro (Optional). Enjoy! 

Grilled Chicken With Cucumber Salad


  • 1 clove Garlic (A dash of garlic powder can be substituted, if needed)
  • 1 tsp Kosher Salt
  • 1 tbsp Olive Oil
  • 1/4 Lemon, juiced
  • 1 cup Grape Tomatoes, sliced in half
  • 1 Cucumber, unpeeled, cut into chunks
  • 1/8 tsp Pepper
  • 4 Chicken Breasts
  • 2 tbsp Olive Oil
  • Pepper
  • Salt


  • Sprinkle 1 tsp salt on the garlic clove and smash with the flat side of a knife – smear into a coarse paste.
  • Put the garlic paste in a large bowl and stir in the olive oil and lemon juice.
  • Add the tomatoes, cucumber and pepper and toss.
  • Pour olive oil into a large non-stick skillet and heat on medium high.
  • Season chicken with salt and pepper on both sides.
  • Once oil is hot, saute chicken, turning once until chicken is cooked through and no pink remains – internal temperature of chicken should be 165 degrees.
  • Place each chicken breast on a plate and serve topped with the cucumber salad. Enjoy!

Chicken Marsala Dish

Chicken Marsala With Broccoli


  • 4 Chicken Breasts, pounded to 1/3 inch thick
  • Kosher Salt
  • Freshly Ground Black Pepper
  • 1/3 cup Whole Wheat Flour
  • 1 1/2 tbsp Olive Oil
  • 3/4 cup Chicken Broth
  • 1/3 cup Sun-Dried Tomatoes (not packed in oil, not rehydrated), finely chopped
  • 1/2 tsp Fresh Rosemary, chopped
  • 1 container (10 ounces) Mushrooms, sliced
  • 1/3 cup Sweet Marsala Wine
  • 2 tsp Butter
  • 1 tbsp Fresh Parsley, chopped (Optional)
  • 2 Cups Fresh or Frozen Broccoli, steamed (Substitute Whole Wheat Thin Spaghetti instead, if desired)


  • Sprinkle Chicken Breasts with salt and pepper on both sides
  • Heat the oil in a large non-stick skillet over medium-high heat.
  • Put the flour on a plate and dredge the chicken in the flour to fully coat, shaking off any excess.
  • Add the chicken to the skillet and saute until fully cooked and golden brown, about 4 minutes per side. Transfer chicken to a plate.
  • Add 1/2 cup of the broth, the sun-dried tomatoes and rosemary to any remaining drippings in the skillet and cook, stirring frequently, for 1 minute.
  • Add the mushrooms, 1/4 teaspoon salt and 1/2 teaspoon pepper and cook until the mushrooms are soft, about 5 minutes.
  • Add the Marsala and bring to a boil.
  • Add the remaining 1/4 cup broth and the butter and simmer until the butter is fully melted, about 30 seconds.
  • Spoon the mushroom mixture and sauce over the chicken, sprinkle with the parsley and serve with steamed broccoli. Enjoy!

Seared Salmon With Pesto Spaghetti


  • 8 ounces Whole-Wheat Spaghetti
  • 2/3 cup Pesto (pre-made)
  • 4 Skinless Salmon Fillets
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1 tbsp Olive Oil


  1. Fill a large pot with water and bring to a boil. Add spaghetti and cook according to the package. Drain and transfer to a large bowl.
  2. Meanwhile, heat pesto sauce in a medium sauce pan until heated through.
  3. Toss spaghetti with pesto sauce.
  4. Season salmon with salt and pepper on both sides.
  5. Heat oil in a large non-stick skillet over medium-high heat. Add salmon and cook, turning once, until cooked through, about 2 to 4 minutes per side.
  6. Serve the salmon with the pasta. Enjoy!


Spinach, Chicken, and Pecan Salad


  • 5 cups Mixed Greens
  • 1 Cucumber, thinly sliced
  • 2 tbsp Gorgonzola, crumbled
  • 2 tbsp Balsamic Vinaigrette
  • Pepper
  • 4 tbsp Candied Pecans
  • 1 Avocado, seeded, and chopped
  • 2 cups Cooked Chicken


  • In a large bowl, combine baby greens mic, cucumber, gorgonzola, balsamic vinaigrette, and pepper and toss.
  • Place equal amounts of salad into 4 bowls.
  • Top each salad with 1 tbsp candied pecans, 1/4 avocado, and 1/2 cup chicken. Enjoy!

Turkey Sloppy Joes


  • 1 pound Ground Turkey
  • Salt
  • Pepper
  • Dash of Crushed Red Chili Flakes
  • 1 medium Yellow Onion, diced
  • 3 cloves Garlic, minced
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomato Sauce
  • 2 tbsp Tomato Paste
  • 1 tbsp Balsamic Vinegar
  • 1 tbsp Worcestershire
  • 1 tsp Mustard
  • 8 Whole-Wheat Burger Buns


  • Brown the ground turkey in a large non-stick skillet over medium-high heat, season with salt, pepper, and crushed red chili flakes.
  • Once turkey is browned, add onion and garlic and cook until translucent, about 5 minutes.
  • Stir in black beans, tomato sauce, tomato paste, balsamic vinegar, Worcestershire, and mustard, reduce heat to low, and simmer for about 5 minutes.
  • Meanwhile, toast buns in a large skillet or on a griddle, if desired.
  • Place a half-cup scoop of the mixture onto each bun and serve with a side of steamed veggies. Enjoy!


Soy-Glazed Salmon With Cucumber Avocado Salad


  • 1 tbsp Honey
  • 2 1/2 tsp Low-Sodium Soy Sauce
  • 1/2 tsp Cornstarch (or Whole Wheat Flour)
  • 4 Skinless Salmon Fillets
  • 1 tsp Sesame Oil
  • Kosher salt
  • 2 tbsp Rice Vinegar
  • 1 medium Cucumber, cut into chunks
  • 3 Scallions, thinly sliced
  • 1 Avocado, seeded and chopped


  • Pre-heat the oven to 400 degrees.
  • Mix honey, 2 teaspoons soy sauce and cornstarch in a small bowl. Microwave until heated, about 30 to 40 seconds.
  • Rub the fish fillets with 1/2 teaspoon sesame oil and season with salt on both sides.
  • Place the fish in a baking dish or cookie sheet lined with foil and bake 5 minutes.
  • Remove from the oven and brush with the honey-soy sauce mixture.
  • Return the fish to the oven and continue baking until cooked through, 7 to 9 more minutes.
  • Meanwhile, whisk the rice vinegar and the remaining 1/2 teaspoon soy sauce and 1/2 teaspoon sesame oil in a large bowl. Add the cucumber, scallions and 1/4 teaspoon salt and toss. Gently fold in the avocado.
  • Serve the salmon with the salad and Enjoy!

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